How to Cope with Jet Lag – Tips to Save Your First Days of Travel
You’ve finally traveled abroad, arrived at your destination, but your body refuses to cooperate: you’re alert at night and falling asleep in the afternoon, have no appetite, feel tired, or even slightly irritable – welcome to the world of Jet Lag.
In this article, you will find practical tips to survive the jet lag first days and get back to enjoying your trip.
What Exactly is Jet Lag?
Jet lag first days can be rough: Jet Lag is a disruption in the body’s circadian rhythm due to rapid travel across different time zones. When we fly to a country with a significant time difference, the body doesn’t synchronize in time – this can lead to daytime fatigue, insomnia at night, digestive issues, and sometimes even a decrease in concentration and mood.
Important to know: Jet lag doesn’t only occur when traveling abroad – it also happens when returning home, especially if coming back from a country with a significant time difference, such as the USA, Japan, or Thailand. Even returning to routine in Israel can take two to three days until the body rebalances.
Flying East or West? There’s a Difference
When we fly westward (to the USA, for example), we “gain” hours – the day lengthens – and it’s easier for the body to adjust.
But when we fly eastward (to Japan or Thailand, for instance), the day shortens – which challenges the biological clock more. Therefore, preparation is necessary.
Tips to Help You Cope with Jet Lag:
1. Start Adjusting Before the Flight
A few days before the flight, try gradually shifting your sleep time towards the destination’s local time. This will ease the transition for your body.
2. Sleep on the Flight – But Only If Necessary
If you land in the morning – try to sleep on the flight. If landing at night – it’s better to stay awake. Timed sleep will help your body adjust more quickly.
3. Exposure to Light – The Natural Remedy
Sunlight is the strongest signal for the biological clock. Morning light exposure will help the body wake up and adjust to the new time zone. Even if you’re tired – go outside, walk around, and let the sun do its work.
4. Don’t Succumb to Naps
It’s most tempting to fall asleep after landing – but try to hold out until evening. If you must nap, do so for only 20-30 minutes, no more.
5. Avoid Caffeine and Alcohol
In the first few days, it’s best to limit coffee and alcohol, especially in the evening. They can further disrupt sleep and worsen jet lag.
6. Eat Meals According to the Destination’s Time
Regular meals help the body adjust to a new rhythm. Even if you’re not very hungry – eat something light according to the local time.
7. Plan the First Days Accordingly
Try not to plan intensive activities for the first day. Allow time for rest, adjustment, and small treatments to help the body balance.
And What About the Kids?
Children usually adjust more quickly – but they can also experience jet lag. Try to maintain a clear sleep routine, exposure to daylight, and a lot of patience. Don’t be surprised if they wake up at night – it will pass in a few days. (Tips for Flying with Kids)
Jet Lag First Days: Final Thoughts
Jet lag is not an inevitable fate – and with proper preparation, it can be significantly alleviated. With a bit of awareness, you can return to full functionality within a day or two and enjoy your vacation without bleary eyes. And sometimes? There’s simply nothing to do – it’s a bit tough and takes a few days – and then you return to routine 🙂
And don’t forget – your body is smart. Give it some time, and it will synchronize itself.
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